Lynbrook | New Hyde Park | NY

Nutrition

What is the 80/20 Rule for Nutrition?

Often times we tend to struggle sticking to a meal plan or being consistent with our eating. This can be attributed to an abundance of things such as: boredom, lack of discipline, scheduling, etc. A meal plan should be simple and not require you to torture yourself on a day-to-day basis. Yes, eating “clean” may require giving up some of your favorite treats- it requires diligence. However, it should also be something that you learn how to enjoy and fit into your everyday life. This is where the 80/20 rule comes into play.

The 80/20 rule goes under the premise that if you are eating clean and healthy 80% of the time, then it is okay to be not so good or indulge a little the other 20% of the time. The 80% should include whole foods, vegetables, lean protein, and avoiding processed food. Now, this can be easily misconstrued; what the 20% really means is that it should be consumed once per week and not allocating 20% of each day to unhealthy foods. If you have about 21 meals each week (breakfast, lunch, dinner), maybe 3-4 meals are less healthy. Think of this as a more indulgent home cooked meal and not binging on fast food. This “20%” can also be called your “cheat meal.” Sometimes a well timed cheat meal can help you stay on track mentally.

A well timed cheat meal may balance the hunger hormones levels in your body, both of which are correlated with an increase in metabolism and aid in weight loss. One of these hormones, leptin is released into the body as you eat and leaves you with a satiated feeling. When leptin levels are low, ghrelin, the appetite hormone, levels are high. After you eat, ghrelin levels will drop as your digest, helping you feel satisfied. Another benefit of having a cheat meal may be that it gives you something to look forward to.

A meal plan is easy to stick to if you know that Saturday night you can indulge a bit for dinner. If you’re looking for a plan that you can stick to long term or trying to incorporate healthier eating, give the 80/20 rule a shot!

 

By Tyler Palmquist

Summer Food Swaps

Synonymous with summer are long days, warmer temps, and barbecues. Our social calendars become packed with events that often times mean unlimited food and alcohol. Suddenly our fitness goals seem out of reach- but your nutrition can still stay on track. Look for healthier options when attending a backyard party, or cook some of our swap options at your own barbecue.

It is important to shift your dietary intake with the seasons. So the next few months are all about light, cooling foods as the temperature rises. Fill your diets with more raw fruits and vegetables. Be sure to include things like watermelon, strawberries, cucumbers, tomatoes, summer squash, and peaches.

Here are some of our favorite summertime swaps!

Typical Foods: hamburgers, hot dogs, potato salad, macaroni salad, baked beans, potato chips, brownies, chips, margaritas, lemonade, condiments

Swap Options: turkey burgers, veggie burgers, cauliflower salad, summer corn salad, bean salad, watermelon feta salad, black bean brownies, spritzers, cocktails, guacamole, hummus, salsa

Recipe of the Week: Mushroom Burger

Total Time: 40 minutes
4 servings

INGREDIENTS:

  • 4 large Portobello mushrooms caps, wiped cleaned
  • 3 tablespoons balsamic vinegar
  • 1 tablespoon extra-virgin olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon coarsely ground black pepper
  • 1/2 cup plain nonfat Greek-style yogurt
  • 1 tablespoon chopped fresh rosemary
  • 1 lime, zested and juiced
  • 4 large slices whole-grain bread, each cut in half
  • 1 cup baby arugula
  • 1 large tomato, cut into 8 slices
  • 1 red onion, thinly sliced
  • 1/2 cup roasted red pepper strips, drained

DIRECTIONS:

  1. Preheat the grill to medium-high heat.
  2. Place the mushrooms in a baking dish or pie plate. Whisk together the vinegar, oil, salt and pepper until blended. Brush the mushrooms with the vinegar mixture; let stand for up to 15 minutes.
  3. Place the mushrooms on the grill rack and grill until tender, 4 to 6 minutes per side. Transfer to a plate.
  4. Meanwhile, combine the yogurt, rosemary and zest and juice of the lime in a small bowl until blended. Brush the bread slices with the yogurt mixture. Layer half the slices with the mushrooms, arugula, tomatoes, onions and red pepper strips. Top with the remaining bread slices. Serve immediately.

 

Recipe of the Week: Stuffed Red Peppers

We used quinoa in this recipe but you may substitute brown rice. In addition, many add ground beef or turkey to their stuffed peppers. Keep in mind any alterations to the recipe below changes the nutritional information.

Cook Time: 20 min
Prep Time: 15 min
Serves: 6

Ingredients:

  • 2/3c quinoa, rinsed and drained
  • 6 red bell peppers
  • 1 T olive oil
  • 3/4c diced carrots
  • 1/2c diced red onion
  • 1 10oz package of frozen spinach, cooked and drained
  • 1 15oz can red kidney beans, rinsed and drained
  • 1 10oz can of diced tomatoes
  • 1 teaspoon chili powder
  • 1/2c grated mozzarella cheese

Directions:

  1. Preheat oven to 350* F. Boil 1 1/3 cups water in a saucepan; add quinoa. Reduce heat, cover, and simmer for 15 minutes. Keep covered; set aside.
  1. Remove pepper tops, stems, and seeds. Bring a large pot of water to a boil. Add peppers; boil for 5 minutes, and drain. Heat oil in a skillet over medium heat. Add carrots; cook for 3 minutes. Add onion; cook for 5 minutes. Stir in spinach, beans, and tomatoes. Remove from heat and mix in quinoa and chili powder.
  1. Fill peppers with quinoa mixture and place upright in a baking dish. Sprinkle with cheese. Add just enough water to form a thin layer in bottom of the dish. Bake for 20 minutes or until tops are lightly browned.

 

Nutrition:

  • 1 pepper (1/2 pepper)
  • Calories: 254 (127)
  • Carbs: 38g (19g)
  • Fat: 6g (3g)
  • Protein: 12g (6g)

What is My Ideal Percent Body Fat?

We often speak with clients about their body composition and how it can be improved. As a part of our Weight Loss Program, not only do we record changes in body weight, but body composition, too. Body composition is a term used to describe the percentages of fat, bone, water and muscle in human bodies. The simplest way to analyze this is by using a two compartment model: fat mass and fat free mass.

Body fat percentage is a measure of your fat v. fat free mass. Fat mass is calculated as the percentage of your body weight that is fat. Fat free mass is made up of everything else- muscle, bones, organs, etc. There is a certain amount of fat that is necessary for our bodies to carry out daily functions. This is called essential fat and is different for men and women. Essential body fat is about 3% for men and 12% of body mass for women. Women’s bodies require more essential fat than men because of childbearing and hormonal functions.

Body fat percentage can be calculated numerous ways, but the primary method we use at Peak is with skinfold measurements. Skinfold measurements are taken at specific locations on the body, then the numbers are plugged into a formula to give an estimated percent body fat. Body fat norms are different for men and women and change with age. It is important to note that these are simply norm charts, but you need to determine what is normal for you. Everybody is different and tracking changes in body composition is a healthy way to determine your own norm!

Be careful not to confuse percent body fat with a BMI measurement. BMI, or Body Mass Index, is a height to weight ratio, measured in kg/m^2. Your BMI categorizes this number from underweight to obese based on your height and weight. While it is a measure of body composition, the primary purpose for BMI is to classify your risk of developing cardiac or metabolic disease based off your score.

If you’re interested in knowing more about your own body composition, ask your physiologist to calculate these measurements and discuss the results!

 

By Louise Mills-Strasser

Iron: Deficiency, Food Sources, and Its Role in the Body

We have found that many of our clients or someone they know has experienced iron deficiency. Have you ever wondered what role iron plays in the body? Do you know what factors contribute to iron deficiency? Are you aware of what foods provide excellent sources of iron?

Iron is a mineral that is needed for all body functions, and every cell in the body contains and requires iron. The most significant role iron plays in the body is oxygen transport and storage. Roughly 75% of our iron is found in the blood in the form of hemoglobin and about 5% in the form of myoglobin. Hemoglobin is a protein-iron compound responsible for carrying the oxygen from our lungs to the rest of our body. Myoglobin is a form of hemoglobin that is found in the muscles and is responsible for carrying and storing oxygen for the muscles, specifically the skeletal and cardiac muscles. The less iron we have, the less hemoglobin is produced, and therefore less oxygen is delivered to our tissues. Iron also has a role in energy production and is present in a variety of enzymes that aid in chemical. In addition, iron aids the immune system in maintaining its function.

The largest factor that contributes to iron deficiency is the inability to adequately obtain appropriate levels from the diet. Iron is the most common single nutrition deficiency in our population, with the most significant deficiencies found in menstruating women. Men have a reserve of about 1000mg and a loss of about 1mg a day. Menstruating women on the other hand have a reserve of 200-400mg with a loss of 1.5-2.4mg per day. Other factors that contribute to iron deficiencies include low stomach acid, removal of a part of the stomach, malabsorption syndromes, calcium phosphate salts, tannic acids, antacids, and phytates.

Hypochromic microcytic anemia, also known as iron deficiency anemia, is the most common deficiency. The red blood cells are smaller than normal, and they are paler in color due to decreased levels of hemoglobin. The decreased hemoglobin results in oxygen starved tissues which then present symptoms including listlessness, difficulty swallowing, paleness, heart palpitations with exertion, and a general lack of well being. Even with the absence of anemia, decreased levels of iron are detrimental to your health. Symptoms include decreased learning ability, decreased endurance, fatigue, decreased tolerance to cold, depression, hair loss, brittle nails, headaches, and a craving for salt.

Iron in food comes from two different forms: heme iron and non-heme iron. Heme iron comes from animal flesh, while non-heme iron is found in plant food and dairy products. The absorbability of iron in different food varies according to the source. Organic iron found in red meat is the most absorbable at about 10-30%. Inorganic iron found in plant products is only absorbable at about 2-10%. The best 6 sources of iron are high in other nutrients that help aid iron absorption. For example, iron rich green vegetables are also high in vitamin C, copper, and manganese which all aid iron absorption. Shrimp, venison, and beef are also high in absorption boosting amino acids. Cooking in cast iron cookware has also been shown to enhance absorption. Some of the best food sources other than meat include spinach, Swiss chard, tofu, soybeans, pumpkin seeds, shrimp, lentils, olives, and herbs.

There are numerous guidelines that quantify the amount of nutrients that we need on a daily basis. The RDA is 18mg for women under the age of 51 and 8mg for men and women over the age of 51. The ODI for iron is 15-25mg for men and 18-30mg for women. While supplementation can be helpful, it is important to consume our minerals and vitamins through a whole food diet. Track your food for a week and calculate the mineral and vitamin intake to identify deficiencies in your diet.

 

By Pamela Geisel

References
Lieberman, S & Bruning, N. (2007). The Real Vitamin & Mineral Book. (4th edition). New York: Avery.
Mateljan, G. (2007). The World’s Healthiest Foods: Essential Guide for the Healthiest Way of Eating. (1st edition). Washington: GMF Publishing.
McGuire, M & Beerman, K. (2013). Nutritional Sciences from Fundamentals to Food. (3rd edition). California: Woodsworth.

Vitamin D: Why Is It Important and Where Can You Find It?

Vitamin D is an unconventional vitamin for two reasons. The first reason is that our bodies are able to make vitamin D with exposure to the sun. The second reason is vitamin D, when in its active form calcitriol, has a hormone-like effect on mineral absorption, bone mineralization, and various secretions.

Vitamin D is important for bone and muscle health, immunological activity, cancer risk, calcium levels, and cell activity. Vitamin D is probably best known for its role in maintaining bone density. When combined with calcium, vitamin D prevents bone loss and promotes an increase in bone density. This helps reduce the rate of hip fractures, which has not been seen with calcium supplementation or hormone therapy alone. The improved bone mineralization is directly correlated to an increase in longevity and quality of life. Vitamin D is also important in dental health and maintaining strong, healthy teeth.

Vitamin D is also important to maintain calcium levels. The active form of vitamin D works with parathyroid hormone (PTH) to maintain calcium levels in the blood. It does this by increasing intestinal absorption, increasing reabsorption of calcium by the kidneys, and stimulating the release of calcium from the bones when levels are low. It also works in the reverse manner if levels are too elevated.

Vitamin D has been recognized to have antitumor properties. In previous studies, vitamin D supplementation resulted in pancreatic cancer risk to be reduced by half in both men and women. In addition, colorectal cancer risk was reduced by half in women with increased levels of vitamin D in combination with calcium. Vitamin D has an immunological benefit by preventing excessive inflammatory activity. Our immune cells have receptors for vitamin D, specifically our T cells. This is significant because many autoimmune diseases have a T cell component. Vitamin D therefore plays a role in the prevention and treatment of diseases like Type 1 diabetes, multiple sclerosis, and rheumatoid arthritis.

The color key represents the likelihood of Vitamin D synthesis in February. Dark blue indicating it is more unlikely and Red indicating it is likely.

The largest factor related to a vitamin D deficiency is limited sun exposure. This could be for a variety of reasons including being homebound, living at northern latitudes, use of sunscreen, full body coverage of clothing, and occupations without sunlight. Darker skin tones also contribute to vitamin D deficiency because of the increased melanin. Symptoms of insufficient vitamin D levels include altered muscle function, malabsorption of calcium, rickets, hypocalcemia, osteomalacia, osteoporosis, bone irregularities, and autoimmune diseases.

Foods are generally low in Vitamin D with the richest foods being fish liver oils and fatty saltwater fish. These include sea bass, halibut, swordfish, herring, tuna, and cod. Other sources include sardines, shrimp, and eggs. Milk and dairy products can be a good source because they are often fortified with Vitamin D.

There are several recommendations that quantify the amount of nutrients that we need on a daily basis but we are interested in the Recommended Dietary Allowance (RDA) and the Optimum Daily Intakes (ODI). The RDA is 600IU for vitamin D and the ODI is 1000IU. Careful attention needs to be applied to our diets to ensure that we are consuming as much of our vitamin D through a whole food diet as possible. Supplementation can aid in meeting requirements, but we cannot rely solely on them because of the significant number of nutrients not yet identified.

 

References
Lieberman, S & Bruning, N. (2007). The Real Vitamin & Mineral Book. (4th edition). New York: Avery. Mateljan, G. (2007). The World’s Healthiest Foods: Essential Guide for the Healthiest Way of Eating. (1st edition). Washington: GMF Publishing.
McGuire, M & Beerman, K. (2013). Nutritional Sciences from Fundamentals to Food. (3rd edition). California: Woodsworth.

Guidelines to Support Digestive Wellness

  • Eat in a calm, relaxed setting. This activates our parasympathetic nervous system, also known as our “resting and digesting” system, which facilitates digestion.
  • Eat slow. This allows your body time to produce digestive secretions in the mouth and stomach and also improves our ability to determine when we have been satiated.
  • Chew your food. The mechanical action of chewing is responsible for generating saliva and alerting the stomach to prepare for food entry. Starch digestion also begins in the mouth.
  • Hydrate, Hydrate, Hydrate! Water provides the fluids that we need to complete digestion and absorption and to maintain homeostasis. In addition, people often mistake hunger for thirst, which can lead to overeating and exacerbate health conditions.
  • Boost your mineral intake. People are often deficient in minerals like magnesium, chromium, and zinc, which can lead to cravings and poor blood sugar regulation.
  • Include protein at each meal. Protein digests at a slow rate thus your blood sugar is more likely to remain in balance. Protein is broken down into amino acids and used to make neurotransmitters like serotonin and beta-endorphins. These neurotransmitters help to create energy, regulate moods, reduce physical and emotional pain, and encourage relaxation.
  • Include healthy fats. Fat has been associated with negative results but fat has many health benefits. Quality fats help to balance blood sugar and hormones, help absorb fat soluble vitamins A, D, E, K and calcium, create cellular membranes, support brain health, and so much more. Some sources of healthy fats include avocado, nuts, seeds, coconut oil, olives, fish oil.
  • Eat with the seasons. Eating foods that are in harmony with nature help us to adapt to climate changes and remain healthy. During the winter, make sure you consume warming foods that include soups, broths, root vegetables, winter greens, squashes, mushrooms, and pears. Now is the perfect time to include those soups and stews made with immune supporting broth and vegetables.

 

By Pamela Geisel